Better than what i expected didnt really have any real effort in me. Low back fatigued some what but no pain in between quads & hip :) Im starting to believe i can stay healthy and make progress it just requires alot more work outside gym rather than inside gym.

Had knee pain since saturday nothing helped so far going to workout anyway

Deadlift60x6100x5140x3170x3200x3 PR!

Knee pain really bad skipping to rows instead

Cable row70x1080x1090x10100x570x21

Db Curl13x1516x910x12

Foam rolled quads & found a nice position which stretches the outer part of quads near knee really hard. I guess its just tight quads this is the first time ive had knee pain from tight muscles well i guess it was time for that too...

21.5 update on the knee pain:I was wrong the quad stretching gave only momentary relief in knee pain and the problem was only on the left side. Real culprit informed of itself today... again the little bas... piriformis really started spasming today regular stretching caused shaking in the leg and weird sensation down the leg its pressing on sciatic nerve ofcourse. Bored to death of the pain i gave it a bodyweight HARD stretch and for the moment pain in butt, knee & calf eased up. Its really unbelievable when stretching with bodyweight and trying to relax into position so small muscles can resist so hard!

Good workout i was surprised how well push press went and bench caused no shoulder pain or discomfort O_o weird. Going to try to use it as assistance lift for few weeks to see how my shoulders feel. I hate to admit it but flat bench has always been the best overhead builder for me.

Horrible workout weights just didnt move and both knees are hurting atm and left piriformis keeps on spasming randomly. Ive been warming up my legs & knees by cycling for a long time now so it shouldnt be the warm ups really no way. Im drinking too much coffee nowadays though maybe my joints are dried up who knows...Theres no swelling around the knee so im a bit confused whats happening there and what is causing the pain.

26.5 update on the knee pain:Ive got very painful tightness in outer parts of quads near knee i believe its called vastus lateralis. I remember my massage therapist warned me long time ago that it will eventually cause problems if the tightness is not relieved. While he attempted to massage them i had serious radiating pain from the spot. With all the adductor stretching ive done i think the inner side is getting stretched and i have otherwise completely neglected quad stretching and ignored the tightness of vastus lateralis i guess it was time i got hurt. I just wonder how people stay healthy and completely neglect stretching like my friends yet they are in par or stronger than me :S depressing...Solving the problem should be fairly easy if i can remain patient... Toes out more in deadlift and squat(i stopped deadlifting with toes out because i lost power for obvious reasons) and less weight coupled with stretching of outer quads.

Still having knee pain randomly. Sitting seems to cause slight irritation but standing not as much????? weird...Ive been trying to think hard what might have been cause. I have increased depth of squats & volume of deep sets where i go deeper especially heavy sets because im stronger coming from deeper and the thing i also did reps as fast as possible starting from since 17.5 and the day after i had knee pain. Theres probably alot of things that contribute: tightness of vastus lateralis, incomplete development of medialis, too deep squat, too fast decent, weak external rotators etc etc etc

Workout slightly aggravated the pain in left knee. Cracking and popping on leg curls but after few sets i thought it felt better and now later in evening i feel no pain squatting bodyweight or walking or whatever. This is confusing really...

Bah bad just bad... i guess shoulders are still fatigued from upright rows. While benching it started again crack crack pop pop(not much but this is how it starts always). One good thing though no noticeable knee pain. Next weeks back workout wont be having any upright rows or high pulls or power cleans if performance on push press & bench is instantly restored/improved i need to rethink back routine for less overlap or switch leg & back day.

Tried squatting with toes out more and that was so weak... the 60kg sets were regular but perfect form surprising hard to focus on everything going smooth. Weak weak weak... but no knee pain.

1.6 had to make an updateGlutes are really sore... not sure if quads were hit more evenly or not. These weightlifting shoes tend to activate alot of quads which might not be that good for me whos already got big quads. Glutes used to get hit alot more with regular shoes but since they wore out that promoted knee cave in. I had to buy weightlifting shoes to give proper support so my foot & knee doesnt give in all the time. So it has its downs & ups. Im going to take it easy on the squats for now i dont want to break those knees again and thinking on giving a try on box squats as assistance and regular form not those ridiculous zero rom circus stunts performed and taught by louie simmons & dave tate.After couple of minutes flexing quads, the medialis did get hit alot better usually i cant even feel the muscle now theres some actual tightness in there while flexing.

Still fatigue on shoulders from back day but im happy i got this much done and shoulders/triceps are so fatigued right now. Shoulders felt really good and solid after this though weird fatigue inside right shoulder. Hard stretching of forearms has paid off i cant remember when was the last time i had elbow pain!

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